Sunday, October 19, 2014


20 Scapula Push ups
20 Lat Activations
Samson stretch
Calf/Ankle stretch


Jog 200 meters
20 Walking Lunges
10 Bar taps + 5 Kipping Pull ups
10 Kettlebell swings (light)

Cool down:

Foam roll quads, glutes, lats
10 Wall extensions
Calf stretch
Pigeon stretch

Fitness Conditioning

5 Rounds for time:
Run 800 meters
30 Kettlebell Swings
30 Pullups
-45 min cap-

Notes: Prescribed is 71/55 full swings. This is a more advanced, high volume workout, so be sure to stay safe and scale the weight/reps/movements as needed. Newer athletes should perform this workout as 6-8 rounds with 400 meter run and 10-15 reps. If your arms are sore from previous pullup workouts, substitute another movement that you would like to work on. No matter what, the goal is to stay moving for a minimum of 30 minutes.


From the vault, circa 2009.  Looks like Helen or Eva:)

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


It’s home stretch time!  How are those EIE goals coming?  For those of you that have already achieved, or over achieved, congratulations!  For those of you with work to do still, enlist your coaches, workout buddies, and specialty instructors for extra help.  Keep working hard and we’ll see you at the Championship!

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